floFOCUS
10.27.26
FEAR THE FLO (Day 4)
THE LAST OF PUMP
Bring running sneakers
10.26.26
FEAR THE FLO (Day 3)
EVIL DEADLIFT BURNS
10.25.26
FEAR THE FLO (Day 2)
HELLROXER
Bring running sneakers
10.24.26
FEAR THE FLO (day 1)
SCREAM TEAM
It will be a partner workout
10.23.26
Lower Body
warm up/activation (2 sets)
- 10 each Banded In & Out
- 10 each Banded lateral side steps
- 10 Each RB Terminal Knee Extensions
back squat – the wave
- Wave 1: 2 @ 80% / 1 @ 85%
- Wave 2: 2 @ 83% / 1 @ 86–88%
- Back-off: 1×5 @ 70%
for time : (16-min)
3-6-9-12-15-18
- wall balls
- box jump overs
optional cash-out: (2-4 rounds)
- 10 each s/l mb hip thrust (off mb)
- 10 each kb lateral lunge
10.22.26
HYROX
8-min amrap
- 200m run
- 5 trx pike
- 10 trx knee tuck+push up
8-min amrap
- 50 doubles
- 10 t2b
- 15 burpee broad jump
8-min amrap
- 250m ski
- 250m row
- 200m run
8-min amrap
- 10 cal bike
- 12 plank pull through
- 14 db snatches
*2-min rest between amraps*